4 effective martial arts workouts that produce results
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Evolve MMA is Asia’s premier championship brand for martial arts. It has the most number of World Champions on the planet. Named as the #1 ranked martial arts organization in Asia by CNN, Yahoo! Sports, FOX Sports, Evolve MMA is the top rated MMA gym in Singapore.
Martial arts isn’t just for fighters, it’s also a viable health and fitness option for many looking to get fit and in shape. The reason is simple. At its core, martial arts training helps people burn loads of calories and energy in a quick and effective manner, resulting in significant weight loss.
Each martial arts discipline is different however, and there are many varied workouts that make up training. Whether it’s the technical science of boxing, or the fast-paced full throttle action of Muay Thai, martial arts training is designed to push practitioners to the limit so they can reach their full potential.
If you’re looking for a challenge and want to experience some of the toughest martial arts workouts around, we’ve come up with a short list of drills that you must try. Today, Evolve Daily shares four effective martial arts workouts that give you the best results.
1) Weighted Shadow Boxing Drills
A boxing class consists of some of the most intense workouts you’ll ever experience. Training consists heavily of upper body cardio exercises. But aside from endurance, there are also exercises that develop strength and speed.
One of the most effective calorie-burning exercises that also build and tone muscle is weighted shadow boxing. Weighted shadow boxing differs from normal shadow boxing due to added light dumbells.
Practitioners take a 1-5 kilogram dumbell in each hand when going through their shadow boxing drills to add an element of resistance. This makes shadow boxing effectively much tougher than regular. Just a few rounds of this exercise and you’ll be gasping for air.
Ideally, you should be doing three rounds of this exercise as a beginner, and the increasing when your body has gotten used to the workout. It’s a great way to work up a sweat and get yourself prepared for the rest of the training session.
2) Pad Work Drills In Muay Thai
Pad work in Muay Thai is one of the toughest workouts you can do because of the sheer amount of full-body activity required. In Muay Thai, you move your arms, legs, elbows, knees, and all related muscle groups. It’s both a strength workout and a cardio workout.
People love doing Muay Thai pad work because it burns a massive amount of calories, up to 1,000 calories per one-hour session depending on intensity. More importantly, pad work is an engaging and enjoyable experience, which is why it’s such an effective tool for fitness and weight loss.
The thrill you get from hitting the pads will leave you feeling more than the fact that you just burned all the calories you ate for the day. It will leave you feeling like a true fighter.
People looking for a fast track to weight loss must try a Muay Thai class.
3) Brazilian Jiu-Jitsu Solo Drills
Most people don’t think of Brazilian Jiu-Jitsu (BJJ) as a high-intensity workout. On the surface, it’s not as fast-paced as its striking-only martial arts counterparts. There’s a reason they call BJJ the ‘gentle art’ and it’s because the martial concepts focus heavily on efficient movement and the use of body weight as leverage.
BJJ practitioners are however extremely nimble and flexible, and they got that way by training their bodies through various drills and exercises designed to maximize their full physical potential.
Solo BJJ movement drills utilize many different body parts and muscle groups. Training to move fluidly, transitioning between various positions requires contorting the body in unorthodox ways.
These drills require practitioners to mimic the movements they may use during a BJJ match and are a great way to train strength, stamina, and balance. Although they may look easy, doing them repetitively really gets a good burn going.
4) Wrestling Takedown Drills
Similar to BJJ, wrestling has its own set of intense training drills designed to build strength, speed, and explosiveness. Wrestling’s primary focus is control, and this is done by taking fights to the ground and dominating an opponent. Hence, much of the drills revolve around enhancing takedown techniques.
Wrestling takedown drills are incredibly tough because they use different parts of your body to physically impose your will on another human and bring him down to the mat. This is extremely difficult to accomplish, especially if the other person knows what you’re going to do before you do it.
If you’ve ever had difficulty performing a burpee, wrestling takedown drills are five times harder and require twice the amount of effort. It works out your core muscles, your hip and torso, shoulders and upper body, and your legs. Like all martial arts drills, it’s a complete total body workout that will get you results very quickly.
So if you’re looking for a workout that produces results, give martial arts a go!